1. Ultra-Processed Snack Foods (Like Potato Chips)
Ultra-processed snacks are a major driver of overeating because they’re engineered to keep you reaching back into the bag.
"Potato chips and fast-food fries trigger a strong craving for salt and crunch," says Dr. Bryant. "The high salt content encourages overeating and the fat combined with the satisfying crunch creates an enjoyable sensory experience that the brain quickly learns to seek out."
These tasty but detrimental snacks are calorie-dense, low in fiber, and easy to overconsume—leading to excess calories without real fullness. Instead, try air-popped popcorn seasoned with herbs or a small handful of lightly salted roasted nuts for crunch plus protein and healthy fats.
2. Sugary Sodas
Sorry, Coca-Cola lovers! Liquid sugar is one of the fastest ways to spike blood sugar and ignite cravings.
"Sugary sodas… cause a craving for pure sweetness or rapid energy because of the simple carbohydrates flooding your bloodstream and triggering a huge dopamine release," Dr. Bryant explains. They deliver calories without satiety, leading to blood sugar crashes that trigger even more cravings shortly after. Sparkling water with citrus, unsweetened iced tea, or flavored seltzer without added sugars make a great alternative.
3. Candy
Candy hits your brain’s pleasure centers hard, so you keep coming back for more and more.
"These foods trigger very specific cravings mainly because of their composition," says Dr. Bryant. She explains that candy creates a rapid dopamine spike followed by a crash, which "stimulates a new craving for quick energy and the cycle continues." These repeated sugar crashes increase hunger and make portion control nearly impossible. But there is a healthy alternative that can still please your sweet tooth: Dark chocolate (70% or higher) paired with berries to slow sugar absorption and provide antioxidants is a great choice.
4. White Bread
White bread may seem harmless, but it behaves a lot like sugar.
“White breads cause a craving for pure sweetness or rapid energy because of the simple carbohydrates flooding your bloodstream,” Dr. Bryant warns. In general, refined carbs spike insulin, promoting fat storage and increased hunger soon after eating. Reach for whole-grain or sprouted bread with fiber and protein to keep blood sugar stable, instead.
5. Fast-Food Fries
The McDonald's drive-thru sure is tempting when you're on the road and in a time crunch, but beware: fast-food fries combine all the elements your brain finds irresistible.
“They trigger a strong craving for salt and crunch,” says Dr. Bryant, noting that the fat-and-salt combo reinforces compulsive eating behaviors. When you consider the high calories, inflammatory oils, and low nutritional value this beloved side is unfortunately a triple threat for weight gain. If you're craving something carby, try roasted potatoes or sweet potatoes cooked in olive oil with herbs.
6. Ice Cream
Ice cream is one of the most undeniably tasty foods ever—and it also might be the ultimate craving-triggering food.
"Ice cream is a triple threat combining sugar, fat, and a creamy, comforting texture," Dr. Bryant explains. "It is engineered to be addictive, often leading to emotional eating and intense, compulsive desire." Ain't that the truth! Unfortunately, this overeating provides little lasting fullness. Give "nice cream" a shot instead: A blended frozen banana with a splash of milk and a spoonful of peanut butter for a creamy, fiber-rich alternative.
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